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The list of beverages you can’t drink on the keto diet is long. From smoothies to beer, and in some cases, even milk. Based on an outsider’s perspective, it might seem like you’ll be missing out on a lot of delicious drinks while on the keto diet.
However, anyone who has figured out this diet knows that some alternatives can keep you happy while losing weight. Wine, unsweetened tea, and coffee are keto-friendly beverages. And if you’re looking to make your low-carb diet a notch higher, there’s also a keto bulletproof coffee.
Keto bulletproof coffee is a drink made from a combination of coffee and fat that makes it low-carb and high-fat (3). It fits perfectly into the keto diet and claims to offer more benefits than plain coffee.
The reason why it’s called “Bulletproof” is because of Dave Asprey, who founded The Bulletproof Executive. He claims that drinking this coffee will increase energy levels and support cognitive function with its high concentration of healthy fats, thus making one feel bulletproof during the day (3).
The original Bulletproof Coffee recipe had butter, coconut or MCT oil, and coffee (2). However, the recipe has evolved to accommodate a variety of fat sources.
Read More: 1500-Calorie Keto Diet: Cut On Carbs To Shed Some Pounds
The basic ingredients for this beverage include:
The recommended coffee to use for this drink is one made from low-toxin, high-quality coffee beans. Aesthetic and flavor preferences of coffee aside, instant coffee can work too.
You can choose any of these fat sources based on your preference.
Coconut oil is a common source of fat you can use in keto bulletproof coffee. Coconut oil has many possible health benefits ranging from aiding in weight loss and, more importantly, potentially supporting heart health with its antioxidant properties that boost detoxification pathways in the liver (11).
Research in animals has shown that medium chain triglycerides (MCTs), which make up a part of coconut oil, may help with weight loss because they might improve the body’s ability to burn fat (18).
Butter is another good choice for keto bulletproof coffee because it’s tasty, easy to find, and smooth. It’s also okay to use refrigerated butter for a quick and simple brew.
Using grass-fed butter may improve the texture and taste of your cup of coffee, making it more like a mocha or latte. This top choice for bulletproof keto coffee butter also has antimicrobial properties and is said to be better than regular butter because it’s made from animal fat that meets their natural habitat (10).
A good MCT oil is believed to help with weight loss, boost your brainpower, provide anti-inflammatory effects, and make you feel satiated (14).
One thing to watch out for is the labeling of MCT oils. Some brands use factorial distillation, which strips them of antioxidants and other nutrients they contain. Buy coconut or palm-based MCT oil that comes from 100% pure sources. This means all ingredients should be listed somewhere on the label, such as “100% medium-chain triglycerides” or “RBD fatty acids”. The best way to know if an MCT oil meets these criteria is by looking at the label to find the specific components they contain.
For an MCT oil to be labeled as such, it should also meet standard requirements set by the International Organization for Standardization (ISO) (16). Unfortunately, not all companies that bottle MCT oil meet these standards. Some brands will try to get around this by calling their product fractionated coconut or palm kernel oils.
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If you want to turn your keto bulletproof coffee into a desert, there are additional ingredients you can use:
Milk is not keto-friendly. It’s high in carbs and sugar from lactose, making it more likely to kick you out of ketosis. And if you want your bulletproof coffee with milk, you might be devastated by this fact.
Luckily for you, there are many dairy-free substitutes available out there that can make your coffee just as tasty without kicking you out of ketosis.
Heavy cream is a staple in any kitchen because it can be used in so many recipes. On its own, heavy cream has a slightly sweet flavor and creamy texture. The butterfat content can range from 35% to 80%, depending on how it’s made. However, since heavy cream contains more calories and saturated fat than other types of dairy products (on average, it has 51 calories and 3.5 grams of saturated fat per tablespoon), those who are following a keto diet should use heavy cream sparingly (8).
Read More: Is Heavy Cream Keto Approved: The Truth And Nothing But The Truth
With half the fat (10 grams) as some heavy creams, half and half offer a creamy texture and rich flavor to coffee without adding too many extra calories. It also contains 7 grams of saturated fat and about 123 calories per 100 grams (5). In most cases, you can replace heavy cream with equal parts of half and half in your recipes.
Unsweetened almond milk is one of the best substitutes for dairy products since it is low in saturated fats (no more than 1 gram of saturated fat per cup) and contains a good amount of “good” fats. It is also low in calories, about 56 calories per cup (6). This dairy-free milk substitute has a nutty flavor, making it the best choice for coffee that you want to taste like coffee.
Unsweetened coconut milk is an excellent keto alternative to milk, but there are only 45 calories and 4.8 grams of total fat (trans fat 0 grams) in one cup (9). However, make sure to choose unsweetened coconut milk since some brands add sugar or sweeteners. Unlike almond milk, this alternative turns out quite creamy when heated, which makes it perfect for hot beverages.
Many people like cashew milk as a low-calorie option for their coffee. It is very creamy and rich in vitamins and minerals, especially iron, calcium, and potassium. There are some brands out there that add sugar to make it taste better. But you can always use stevia or another sweetener (see below). It contains only 57 calories per cup, which makes it one of the best choices if you are trying to lose weight while following a keto diet (7).
There are different variations of this beverage based on preference and diet goals. We give recipes for different versions below.
Here’s how to make a simple version of the keto beverage:
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If you’re looking for a protein boost, then here’s a high-protein version of the drink.
If you prefer a creamier texture and richer taste to your coffee, this recipe is for you.
This version is a dessert substitute that works well for those with a sweet tooth.
Recipes courtesy: ketoconnect.net
There are many benefits of this beverage, including:
Plain coffee is an energy booster due to caffeine (4). But adding fats to the coffee makes it an energy booster with lasting effects. The fat slows down the rate at which caffeine kicks in and allows you to enjoy the energetic feel for longer.
The extra fat in the drink helps you feel fuller for longer, which is great if you want to lose weight. Keto coffee has no carbs and almost no protein, so it’s not going to make you hungry or raise your blood sugar. The recipe doesn’t contain added calories from creamy milk or sugar-laden syrups, just healthy fats and natural flavorings.
Coffee also contains chlorogenic acid, which is believed to have some appetite-suppressing effects (13).
The caffeine in the drink helps fight fatigue, but because it may be absorbed more slowly, it does not give you the shaky feeling that may come with too much coffee. The fats help keep you energized and alert as well, without the jitters of drinking too much coffee.
The MCTs found in coconut oil are converted into ketones by the body, which can improve cognitive function by providing an alternative source of fuel for the brain instead of carbohydrates (1).
While calories from carbohydrates can easily be stored as fat because they are easy to digest and turn into glucose quickly (which will not help regulate insulin production), healthy fats from Keto Bulletproof Coffee won’t raise the chances of gaining weight, unless you overdo it (3).
This is because your body needs more time to digest fat properly before turning it into usable energy. This energy lasts longer than the quick burst of fuel obtained from carbs. Additionally, it helps with cravings for sweets or sugar, thus making one eat less and stay in ketosis.
It has a high concentration of fatty acids that may increase serotonin production resulting in feeling happy and having more energy as well as being mentally alert all day long (21).
It may also reduce fatigue by bringing up dopamine levels that make us feel good about ourselves and our accomplishments achieved during the day. Thus making one feel bulletproof or invincible throughout the day without getting tired easily.
When you drink Keto Bulletproof Coffee, your body will use the fat for energy. This is because, in ketosis, the body is primarily burning fat for fuel instead of carbohydrates (17), which means lower blood sugar levels.
The best way to start the day is with a cup of Keto Bulletproof Coffee. Not only will you feel energized, but it will also give you longer-lasting energy than plain coffee. There are many ways to make this drink, and everyone can find their favorite version. The only rule is that you go for high-quality, keto-friendly ingredients while making this beverage.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!